the secrets of longevity

L o n g e v i t y

2 national geo g raphic • november 2004

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T H E S E C R E T S O F

W H O ’ S B E S T A T L I V I N G L O N G E S T

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Okinawa

JAPAN

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LosAngeles

LomaLinda

secrets of longev it y 98 national geo g raphic • november 2005

B Y D A N B U E T T N E R P H O T O G R A P H S B Y D A V I D M c L A I N

Tom Perls of Harvard estimates that ifyou adopt an optimal diet, lifestyle, andlevel of physical activity, you can addas many as eight years to your life.And most of them would like-ly be good years. So what’sthe formula?

During the past decade,researchers have studies apocket in Sardinia, Italy,where men reach age onehundred at the highest ratein the world. Across the plan-et on the islands of Okinawa,Japan, another group of scientistshave been examining a populationthat outlives everybody else. And in LomaLinda, California, researchers have identified agroup of Seventh Day Adventists who areAmerica’s longevity all-stars.

People in these regions, the researchersfound, live as much as a decade longer thantheir counterparts elsewhere, produce severaltimes more centenarians, suffer a fraction ofthe diseases the kill most Americans, and en-joy more good years of life than anyone else

And there’s another problem. Your bodywas designed to wear out. Once you reach re-productive age, plus enough years to raiseyour offspring, any life you have remaining isdue to genetic leftovers; think of it as your bi-ological software expiring. Technology’s nohelp: There’s no diet, supplement, pill hor-mone therapy, or gene manipulation that’sbeen proven to slow the aging process. “Wecan’t expect to make humans live longer if wecan’t figure out how to make a car last morethan ten years,” says Leonard Hayflick of theUniversity of California at San Francisco.

But you do have the power to add time toyour life and—more significantly, life to yourtime. Some individuals, perhaps one tenth ofone percent of the population, will win the ge-netic lottery and live to be one hundred. Therest, if they live in the developed world, can ex-pect to reach their late 70s, for men, or early80s, for women. No matter what your geneticinheritance, there are things you can do to makethe most of your body’s potential. You can slowthe aging process, for example, by reducing yourconsumption of calories, by avoiding smoking,overexposure to the sun, or prolonged stress.

hat if I said you could addseven or eight years to your

life? What would that beworth? First the Good News. For the pastcentury and a half, life expectancy in thiscountry has only gone up. Having defeatedparasitic and infectious diseases such asmalaria, pneumonia, and small pox, medicalscience has steadily chipped away at diseasesof aging such as cancer, heart disease, and de-mentia. James Vaupel, a demographer at theMax Plank Institute, figures that life expectan-cy has increased by about two years a decadesince 1840—and he sees no reason for it tostop. By 2050, he estimates, half of all thewomen born in the developed world willreach age one hundred.

Now the bad news. Last March a team ofresearchers led by Jay Olshansky at the Uni-versity of Illinois found that life expectancy inthe U.S. may have started to level off—or evento dip. For the first time in living history, thenext generation of Americans could live short-er lives than the previous one. The culprit:childhood obesity and ailments such as diabetesand heart disease that result from it later in life.

SARDINIANSHonor Family

Drink Red WineEat Whole Grains and Fava Beans

Let Women Run the HouseStay Active

ADVENTISTSHave FaithKeep Sabbath

Drink Soy MilkEat Nuts and Legumes

ALLDon’t Smoke

Stay Physically ActiveKeep Socially Engaged

Cherish FamilyEat A Plant-Based Diet

OKINAWANS Be Purposeful

Avoid Time UrgencyEat Plants

Stay FriendsTry To Be Likeable

on the planet. In essence, they offer three setsof “best practices” for the rest of us to emu-late. And one more sentence here to fill this.

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resources compiled by the world renowned experts at your mag-

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H

In the work shed behind his house in Salinus, Sardinia, seven-ty-five year old Tonino Tola emerges elbow-deep from thesteaming carcass of a freshly-slaughtered bull, sets down hisknife, and greets me with a warm, bloody handshake. Thenhe moves his thick red-glistening fingers to the chin of his

five-month old grandson, Filippo—who regards the scene thewith cooing glee from his mother’s arms—and purrs a seeminglyuniversal, “goochi, goochi goo…” For this strapping, six-foot-twoshepherd relentless hard work and family compose the fabric ofeveryday life—and they may help explain why Tonino and his kinlive longer than any other population of males on the planet.

Silanus is located on the sloping fringes of a mountainous re-gion in central Sardinia where parched pastures erupt into granitepeaks. There, a team of scientists led by Belgian demographer, Dr.Michel Poulain, recently quantified a sub region where peopleoutlive any other European population and whose men reach age100 at a rate X times greater than the U.S. proportion. In Ameri-ca, we have one male centenarian for every 70,000 people. In thiscluster of mountain villages, of the 17,865 people born between1880 and 1900, 47 men lived past their 100th birthday. Poulainand his colleagues have dubbed this region of extraordinarylongevity the Blue Zone.

And why the extraordinary longevity here? Genes may holdpart of the answer. Stanford-trained physical anthropologist, Dr.Paolo Francalacci and his team at the University of Sarssari havetraced the Sardinians genetic roots to the Iberian Peninsula bytracking the “M26 marker” a genetic mutation found in the “Y”Chromosome. Eleven thousand years ago a handful of peoplewho originated near what is today the Basque Country, madetheir way around the Mediterranean, through Corsica to Sardinia.

Sardinians

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H Centenarians ate aplant-based diet untilat least 1950’s

H Seniors who livewith their familieslive longer, higherquality lives


Several millennia of hunting and gathering gave rise to theBronze-age Nuragi culture that cultivated the fertile coastalplains. The culture flourished until militarily superior foreigners—Phoenicians, Romans, Arabs and Europeans —discovered Sar-dinia’s charms and forced native Sardinians to retreat deeper anddeeper into the parched highlands. There, they developed an ag-gressive wariness of foreigners and a reputation for banditry, kid-napping and settling vendettas at the end of a lesoria, thetraditional Sardinian shepherd's knife. While invaders imposedtheir influences on the coasts, native Sardinians in the Blue Zoneturned inward. They inbred and intermarried, creating a geneticincubator of sorts, amplifying certain traits over evolving genera-tions. Over 80% of Blue Zone inhabitants still directly descendfrom the first Sardinians and over 40% of them have the M26genes. Researchers have identified genetic anomalies unique tothe Blue Zone. For example, people developed an elevated resis-tance to malaria but a susceptibility to fauvism and diabetes.Somewhere in this genetic code also lies a combination that fa-vors longevity—one that expresses itself in men over age 85 andis what carries so many of them past 100. “There may or may notbe a correlation between the M26 marker and the location of thelongevity gene,” postulates Francallaci, “We’ll know within adecade.”

Sardinian’s lifestyle is the other half of equation. While scientistdon’t exactly know how nature and nurture combine in Sardiniato produce such long-lived men, they do agree that it is a disap-pearing phenomena—which is what brought me to Silanus. As alife-long shepherd, who produces much of his own food, andpossesses an almost fanatic zeal for his family, Tonino represents adying breed, a living example of Sardinia’s culture of longevity.

secrets of longev it y 13

H Wines from theBlue Zone providestwo to three times higher dose of vascular protective polyphenols than the averagewines.

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At 11:00 am sweaty and exuberant,Tonino has already walked four milespasturing sheep, milked cows, cut a halfcord or wood, and slaughtered a bull.Now, taking the day’s first break, he gath-ers his grown children, grandson and vis-itors around the kitchen table. Giavenella,Tonino’s—a robust woman with quick,intelligent eyes unties a handkerchiefcontaining Nota Musica—paper thin flat-bread — fills our water glasses with redwine and slices a ball of homemadepecorino cheese with the thumpingseverity of a women in charge. Like mostwives in the Blue Zone whose husbandsspent up to five months at a time tendingsheep, Giovenella shouldered the burdenof child rearing, family finances andhousehold management. In most parts ofthe world, female centenarians outnum-ber men 5:1. In the Blues Zone’s nucleus,the proportion is 1:1; a statistic whichmay be explained by pant-wearing wom-en’s greater share of the family’s stressload —and men’s longer lives. Less stressequals less risk of cardiovascular disease.“I do the work,” admits Tonino hookingGiavenella around the waist, “My ragazzadoes the worrying,”

Tonino’s family’s diet has always de-pended heavily on homegrown seasonalvegetables —zucchini, tomatoes, potatoesvegetables, eggplant, and most significant-ly, fava beans. For most of his life, meat

was at best a weekly affair, boiled on Sunday with pasta and roast-ed during village festivals. Until the 1950’s Tonino sold his sheepto buy whole grain staples from which Giavenella made their pas-tas and bread. Unlike the typical Mediterranean diet, fish Tonino’sfamily rarely eats fish. Instead, grass-fed sheep’s milk and its prod-uct like pecorino cheese contribute protein and artery-friendlyOmega-3 fatty acids. Tonino maintained a small vineyard of "con-tanaou" wine grapes—a variety that provides two to three times


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H Women shouldermost of the burden ofchild rearing, family finances, and household management.

The first thing you notice about Ushi Okushima is herlaugh. It begins with a belly quake, rumbles silently upto her shoulders, and then erupts with a hee-haw thatfills a room with pure joy. I first met Ushi five yearsago, and now it is that same laugh that has drawn me

back to her small wooden house in the seaside village of Ogimi.This rainy afternoon, she sits snuggly wrapped in a blue Kimono.A heroic shock of hair is combed back from her bronzed foreheadrevealing alert, green eyes. Her smooth hands lay serenely foldedin her lap. At her feet, family and friend, Setzu Taira, sits cross-legged on tatami mats, sipping tea. Since I last visited Ushi, she’sgrown up, taken her first paying job, tried to run away fromhome, and started wearing perfume. Predictable behavior for a

growing girl, perhaps. But Ushi is 104years old. And when I ask about theperfume, Ushi admits to a newboyfriend—39 years her junior —thenclaps a hand over her mouth beforeunleashing one of her blessed hee-haws into the room.

We’re in Okinawa, Japan, an 800-mile long subtropical archipelago ofone large and 160 tiny islands in a vastsea. As early as 609 A.D., when a Chi-nese expedition in search of “a land ofhappy immortals” landed on the shoresof the then Rukyus kingdom, Okinawahas held a Shangri-la reputation amongAsians. Though the disappointed Chi-nese found only “pliable and agreeable”


Okinawans

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H Turmeric, used toflavor fish soup has been shown to slow aging process in mice.

H Seniors have lessthan 1/5 the rate of eart disease and certain cancers, diseasesthat kill 75% of Americans over 65.

18 national geo g raphic • november 2005 secrets of longev it y 19

mortals whom they took as slaves, they were on the right track.Fourteen centuries later, these islands boast a litany of longevitysuperlatives. The life expectancy (77.7 years for men and 84.6 yearsfor women), disability free life expectancy (71.9 for men; 77.2 forwomen), and centenarian ratio (about five per 10,000) all ranksupreme in the world. They suffer only a fraction of diseases thatkill Americans: one-sixth the rate of cardiovascular disease, a fifththe rate of breast and prostate cancer, and less than a third the rateof dementia of similarly aged Americans. (PETER, I thought Imight drive home these statistics by suggesting how much Ameri-can’s could save by adopting the Okinawa way. I found this: “Theeconomic impact of cardiovascular disease on the U.S. health caresystem continues to grow, as the population ages. The cost of heartdisease and stroke in the United States is projected to be $368 bil-lion in 2004, including health care expenditures and lost produc-tivity from death and disability.” A rough estimate would suggestthat America would save about $300 billion annually if we couldbring our heart disease rates down to theirs.)

Last March, I traveled with photographer David McLain, Dr.Greg Plotnikoff, a world-renowned expert of Japanese alternativemedicine, and Dr. Craig Willcox, whose New York Times BestSeller, “The Okinawa Program” chronicles the findings of a 25-year Okinawan Centenarian Study. Our goal was to find the onecentenarian who best embodied Okinawa’s longevity culture andformally describe their formula. With approximately 800 cente-narians among 1.4 million people, this would require a protean,needle-in-the-haystack search. We’d start by phoning from a listof Okinawa’s 100 oldest people and discover that most centenari-ans don’t have phones; they often don’t have hearing. We’d canvasthe five most likely islands (Takatomi, Ie, Iromote, Tonaki, and

Traditional diet hasone fifth the caloricdensity of a hamburger

People with twoclose friends havebeen shown to livelonger

H

H

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the main island, Okinawa), stopping invillages and asking people where the old-est person lives. Some helpful finger in-variably pointed us in the right direction,but inevitably we’d experience anothercentenarian statistic: six of seven live inrest homes or are otherwise disabled. So,we struck off to find Ushi.

A U.S. military base and the cementsprawl of contiguous cities that radiatefrom the southern capital, Naha, domi-nate the southern half of Okinawa’s mainisland. But in north, vestiges of tradition-al life endure. There, among glisteningjungle riots and life, many small townsstill proceed with a 19th century somno-lence. You can still see centenarians bentover their gardens and 90-year-olds stillspear fish their lunch. And most after-noons in the first roadside market afterentering Ogimi, you can find Ushi andSetazo bagging oranges.

Like most rural Okinawans, Ushi grewup barefooted and poor, with a hoe inhand for cultivation or a sickle for har-vesting. Her family worked long days tocoax a meager living out of the Ogimi’srocky, typhoon-prone terrain. They grewsome sugar cane for cash, but mostly thestaple sweet potatoes, which formed thecore of every meal. Life revolved aroundthe family and two annual growing sea-sons. About once a month, the village cel-ebrated a festival when they butchered a

pig and everyone got a morsel of pork.In 194_,World War II blasted the island. Americans warships

rained down some 600,000 shells and fired another 1.7 millionrounds from the ground. Ushi and Setzo, whose husbands wereconscripted into the Japanese army, fled to the mountains withtheir children. “We experienced terrible hunger,” Setzo recalls. “Idug up roots and tried them first to make sure they wouldn’t poand one more line goes here to fill this out so it’s not short.


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H Seniors have lessthan 1/5 the rate ofheart disease and certain cancers, diseasesthat kill 75% of Amer-icans over 65.

It’s Friday morning and Marge Jetton is barreling down theSan Bernadino Freeway in her root beer-brown CadillacSeville. She peers out of the windshield behind green sun-shades, her head barely clearing the steering wheel. Marge,who turned 101 last September, is late for one of the four

volunteer commitments she has today and is driving fast. Alreadythis morning, Marge has walked a mile, pumped iron and eatenher oatmeal. “I don’t why God made me live so long,” she says,lifting a hand from the wheel to point back at herself. “But lookwhat He did.” God may or may not have had something to dowith Marge’s triple digit vitality but her religion certainly did.Marge is a Seventh Day Adventist.

We’re in Loma Linda, California, halfway between PalmSprings and Los Angeles.. Here, radi-ating from the Loma Linda UniversityMedical Center, surrounded by orangegroves and usually blanketed in mus-tard-colored smog live North Ameri-ca’s highest concentration of SeventhDay Adventists. Since 1976, the Na-tional Institutes of Health has fundedthe Adventists Health Study which hasfollowed 34,000 California Adventiststo relate their lifestyle to the risk ofheart disease, cancer and life expectan-cy. Earlier Adventists studies estab-lished that consuming tomatoes, fruit,beans and soymilk lowered your risk ofcertain cancers, and nuts, whole wheatbread and five glasses of water per day


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AdventistsH Religion re-enforces

and heavily promoteshealth

H Regular churchgoers appear to liveas much as two yearslonger than non-churchgoers

reduce the risk of heart disease. This latest study offered a stun-ning summation:: Adventists who most strictly follow the churchlaws and recommendations church live as much 10.8 years longerthan their American cohorts—making them America’s most con-vincing culture of longevity.

Why? Born of the same mid-19th century Christian health re-forms that introduced organized vegetarianism, the grahamcracker and corn flakes (John B. Kellogg was an Adventist beforequit the church to start the cereal company) the church has al-

ways preached a practiced a message of health, Itexpressly forbids smoking, alcohol consumptionand eating biblically unclean foods-such aspork—as well as discourages the consumption ofany meat, rich foods, caffeinated drinks, “stimu-lating” condiments and spices. “Grains, fruits,nuts and vegetables constitute the diet chosen forus by our Creator,” wrote Ellen White, an earlyfigure who most shaped the Adventist church.“...Cancers, tumors and all inflammatory diseaseare largely caused by meat-eating.” Adventistsalso observe Saturday Sabbath—as opposed toSunday— when the cut out the rest of the worldto pray, relieve stress, socialize with other Adven-tists and enjoy a “sanctuary in time.”. Today, mostAdventists follow the prescribed lifestyle—a testi-monial, perhaps to the potential power of mixinghealth and religion.

I met Marge at 8:25 am at the Beauty Pantry onthe outskirts of Loma Linda, where she has kepther 8:00 am appointment with stylist BarbaraMiller every Friday for the past 26 years. When Iarrive, Marge is flipping through Readers’ Digest,as stylist Barbara Miller in uncurling a silver lockof hair. “You’re late!” she shouts revealing a set ofperfect teeth (all hers). Behind Marge, a line ofother stylists languidly coif other heads of hair, allin varying shades a gray. “We’re a bunch a di-nosaurs around here” Barbara whispers to me, asshe unfurls curlers. “You may be,” Marge shootsback, chuckling. “Not me”.

At 9:00 a.m. her hair now a cottony tuft, Margeleads me to the car. She doesn’t walk, really, butscoots with a snappy, can-do shuffle. “Get in,” sheorders. “You can help.” We drive to the LomaLinda Adult Services Center, a day care center forseniors—most of whom several decades youngerthan Marge. She pops open her trunk and heavesout four bundles of old magazines she has collect-ed throughout the week. “The old folks here liketo read them and cut out the pictures for crafts.”Marge explains. Old folks?

Next stop: deliver recycled bottles to a woman

24 national geo g raphic • november 2005 secrets of longev it y 25

H Those who adherestrictly to Adventisthealth recommendation live 10.8 yearslonger than their Cali-fornian counterparts.

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on welfare. On the way, Marge tells me she was born poor, to amule skinner father and home-maker mother in Uva, California.She remembers the 1906 San Francisco earthquake, when the af-tershock reached her family farm and sloshed water out of the an-imal trough. She worked as a nurse, married a medical student,raised two children as a doctor’s wife and soon after their 75thanniversary, heard a thump on the bathroom floor and her hus-band was gone. “Of course I feel lonely once in a while but forme, that’s always been a sign to get up and help somebody.”

Marge’s “What can I do for you?” mantra has not diminishedpast 100: she still volunteers for seven organizations. The impulsemay flow for the Adventist enthusiasm for the Bibilcal fable of thegood Samaritan but like the Okinawan, “Ikiguy” it also givesMarge a sense of purpose which seems to imbue the lives of suc-cessful centenarians. Also like other longevity pockets aroundthe world, Adventists experience a sense of isolation—culturalrather than geographical in this case. “I’ve always felt a sense of“otherness” xx, yy the Adventist Academy school principal, toldme. “In school I couldn’t participate in sports because gameswe’re on Saturday and other kids thought I was weird because Ididn’t eat hamburgers.” So, Adventists tend to hang out withother Adventists. “It is difficult to have non-Adventist friends,”Marge added. “Where do you meet them? You don’t do the samethings. I don’t go to movies, I don’t go to dances.” The benefit ofisolation in this case may be that they tend to associate with peo-

ple who reinforce healthy behaviors.At noon, back at the “Linda

Vista” where Marge lives with acommunity of retired Adventists,she treats me to lunch. We sit byourselves but a stream of her neigh-bors stream by to say hello. Overtofu casserole and mixed green sal-ad, as ask Marge to share her longvi-ty wisdom. “I never eat betweenmeals, haven’t eaten meat in 50years and I avoid dessert “ she says,tapping her perfect teeth. “They’reall mine. Other than that, I realizeda long time ago that I need to go toworld; the world is not going tocome to me.”

26 national geo g raphic • november 200526 national geo g raphic • november 2005

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H Diet, taken empha-sizes consumption of nuts, legumes andwhole grains

H Social circle ofother Adventists tendto reinforce healthybehaviors

H Avoid tobacco,liquor and spicedfoods.

the secrets of longevity

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